by Olena

Cauliflower Breadsticks Recipe

This post contains affiliate links. Please see our disclosure policy.

Olena's image
Olena Osipov
4.9 from 90 votes

Cauliflower Breadsticks

Low carb cauliflower cheese bread that is an alternative to traditional breadsticks. These cauliflower breadsticks are gluten free, flavorful, cheesy and with easy to follow step-by-step instructions. Yes, this recipe is foolproof, just like my super popular cauliflower pizza crust.

Cauliflower Breadsticks Recipe

I won’t lie and warn you that cauliflower breadsticks recipe is time consuming. That is why I highly suggest to double the recipe. But these cauliflower cheese sticks will come out right. You will be able to pick them up by hand. I know you are wondering about that – the answer is “YES”.

Cauliflower Breadstick dipped in sauce

Will It Work?

I made 2 batches in a row, just to make sure the recipe works. If you have attempted a cauliflower pizza or breadsticks recipe before without any luck, this recipe will change the situation. There must have been a reason why it didn’t work. More likely you didn’t squeeze the water from cooked cauliflower well enough.

Low Carb Cauliflower Breadsticks

These cheesy cauliflower breadsticks turned out delicious!!! They hit the spot and satisfy the craving without wrecking your daily macros/nutrition. That’s if you care about that, then make sure to check out my low carb cauliflower rice recipes.

You can have 5 – 6 of these and still have consumed very little calories, fat and carbs. Perfect healthy alternative for binge eating weekend get-togethers with friends.:) The only difference is you stay on track and bring your friends here to try your recipe.

Cheesy Cauliflower Breadsticks

How to Make Cauliflower Breadsticks

1. Make Cauliflower Rice

You start with a large head of cauliflower, 7″ – 8″ wide, about 3 – 3.5 lbs. If you are serving 2 or more people, I recommend do double the recipe. These breadsticks are so good and guilt free, they disappear fast.

  1. Chop cauliflower and process in a food processor until “rice” texture.
  2. Work in batches. Do not make a cauliflower mash. It’s best to work in batches.
  3. You can grate cauliflower using simple boxed grater.

Can I Use Store-Bought Cauliflower Rice?

Yes. You can use store bought cauliflower rice as well. 1 bag should do it. These days it’s widely available in Walmart, Trader Joe’s, Costco etc. If you are looking for more cauliflower rice recipes, see my cauliflower rice recipes and specific Trader Joe’s cauliflower rice recipes posts.

how to make cauliflower rice in food processor

2. Bake Riced Cauliflower

Place cauliflower in any ovenproof baking dish and bake for 20 minutes. I used Pyrex glass pie dish. Alternatively, you could microwave or steam it. The idea is to cook the cauliflower, so it releases the moisture and we squeeze it out afterwards.

3. Cool

  • Removed cauliflower from the oven and let it cool.
  • Line a bowl with linen kitchen/tea towel. I prefer it to a cheesecloth because I always have towels on hand and it’s easy to throw a towel in the washer. In fact, now I have a designated towel for squeezing zucchini when I’m making crustless zucchini quiche, and cauliflower “bread” dishes.

How to Make Cauliflower Breadsticks step by step

4. Squeeze Excess Water

How to Make Cauliflower Breadsticks step by step

  • Grab towel by the corners, holding with one hand just below the corners.
  • Start squeezing liquid out with another hand. The process will take about 3 – 5 minutes and you should squeeze about 1 cup of liquid. Use a measuring cup as a point of reference.
  • If liquid is too hot, let the cauliflower mash cool down a bit and proceed again.

Just showing you that kitchen towel works.

How to Make Cauliflower Breadsticks step by step

Here you can see, from right to left: cauliflower “ball” before squeezing, after squeezing and liquid squeezed out.

How to Make Cauliflower Breadsticks step by step

5. Make Cauliflower Breadsticks Dough

  • Open the towel and voila: you got yourself some pretty dry cauliflower mixture.
  • Add eggs, cheese, Italian seasoning, salt and black pepper.

How to Make Cauliflower Breadsticks step by step

6. Form Cauliflower Cheese Breadsticks

  1. Transfer cauliflower breadsticks dough onto any baking sheet lined with parchment paper. The “dough” won’t stick together and that’s OK. Egg whites and cheese will act as a binder during the baking process.
  2. Form a rectangle, using your hands, approximately 9″ x 7″ in size and 1/4″ thick. Press “dough” a bit to make it stay together and use spatula to make the edges straight. Do not worry, the egg whites and cheese will bind everything together during the baking process. It won’t fall apart.

I didn’t spray parchment paper with cooking spray, and my cauliflower breadsticks didn’t stick. More than that, parchment paper underneath the breadsticks was moist after baking. However, some people have reported their cauliflower breadsticks sticking to parchment paper, so if in doubt – spray with cooking spray.

How to Make Cauliflower Breadsticks step by step

7. Bake Cauliflower Pizza Breadsticks

  • Bake in 450 degrees F. I own simple electric oven and it took the breadsticks 18 minutes. All ovens vary. Just watch it => when you see the “dough” becoming golden brown on top, it’s time to take it out.
  • Then top cauliflower crust breadsticks with cheese and bake for another 5 minutes until cheese has melted.
  • Then broil for a nice golden brown crust.

How to Make Cauliflower Breadsticks step by step

  • Remove breadsticks from the oven and transfer to a cutting board holding by the ends of parchment paper.
  • Let breadsticks cool down for 5 minutes before cutting, if you can. I waited with the first batch and the breadsticks were easy to cut. With the second one I didn’t and it was a bit of a mess.
  • Use serrated/bread knife to cut into 12 breadsticks.

Cheesy Cauliflower Breadsticks

What to Serve Cheesy Cauliflower Breadsticks With?

How you serve these guys is totally up to you. I’m just going to give you a few ideas.

  • Serve with warm marinara sauce. Any clean/healthy/organic store bought marinara sauce works.
  • Or you can make your own and that’s what I did. My mom makes this Ukrainian type of salsa – adjika recipe. So I combined it with some tomato paste, dried thyme and oregano.
  • Just use what you have. No need to spend money.

Cauliflower Breadsticks with bowl of dipping sauce

Cheesy Garlic Cauliflower Breadsticks Recipe FAQs

What type of cheese can I use?

Any cheese works. Full or low fat, Mozzarella cheese or Tex Mex, or even Parmesan cheese. Use grated or shredded cheese and when measuring, do not pack.

Can I skip cheese?

No. Eggs and cheese bind everything together during the baking process. To make sure breadsticks won’t fall apart.

Should I spray parchment paper with cooking spray?

I didn’t spray parchment paper with cooking spray, and my cauliflower breadsticks didn’t stick. More than that, parchment paper underneath the breadsticks was moist after baking. However, some people have reported their cauliflower breadsticks sticking to parchment paper, so if in doubt – spray with cooking spray.

Can I use pizza stone?

No. Unless you line it with parchment paper. Otherwise breadsticks will stick.

More Low Carb Cauliflower Recipes

Cauliflower Breadsticks Recipe

Cauliflower Breadsticks

Cauliflower Breadsticks Recipe made with homemade or store bought riced cauliflower, egg whites or eggs, and cheese for a low carb cauliflower bread recipe that is foolproof with step by step instructions.
4.87 from 90 votes
Print Save Rate
Course: Appetizer
Cuisine: North American
Prep Time: 7 minutes
Cook Time: 30 minutes
Total Time: 37 minutes
Servings: 12 servings
Calories: 39kcal
Author: Olena Osipov


  • 1 large head of cauliflower 7" - 8" wide and 3-3.5 lbs, 6 cups riced cauliflower or 16-18 oz bag of store bought cauliflower rice
  • 1/4 cup egg whites or 2 large eggs
  • 1 1/4 cups Mozzarella/Tex Mex cheese shredded
  • 1 tsp Italian seasoning, dried oregano or basil
  • 1/4 tsp ground black pepper
  • Pinch of salt
  • Marinara sauce or my mom's Ukrainian adjika for dipping
  • Cooking spray I use Misto*


  • Preheat oven to 375 degrees F. Rinse cauliflower, remove outer leaves and separate into florets with a paring knife. Place cauliflower florets in a food processor and process until "rice" texture. Some coarse chunks are fine.
    Cauliflower Breadsticks Recipe
  • Place in an ovenproof baking dish (I used Pyrex pie dish) and bake for 20 mins. Remove cooked cauliflower from the oven and transfer to a bowl lined with a tea/linen towel. Let the cauliflower cool down a bit until it is safe to touch, about 15 minutes.
    Cauliflower Breadsticks Recipe
  • Fold the towel holding by the ends and squeeze the liquid out of the cauliflower "ball" as hard as you can. Be patient and do this a few times until barely any liquid comes out. I squeezed out 1 cup of liquid.
    Cauliflower Breadsticks Recipe
  • Increase oven T to 450 degrees F. Transfer cauliflower to a mixing bowl along with egg whites, 1/2 cup cheese, herb seasoning, black pepper, pinch of salt and mix to combine.
    Cauliflower Breadsticks Recipe
  • Transfer cauliflower mixture onto the baking sheet lined with unbleached parchment paper. Flatten with your hands into a rectangle, approximately 9" x 7" size and 1/4" thick.
    Cauliflower Breadsticks Recipe
  • Bake for 18 minutes, remove from the oven and top with remaining 3/4 cup cheese. Bake for another 5 minutes and then broil until cheese turns golden brown. Cut into 12 breadsticks and serve hot with warm marinara sauce, if desired. P.S. For a lighter version, do not top with cheese.
    Cauliflower Breadsticks Recipe

Store: Refrigerate covered for up to 2 days. You can also freeze the breadsticks tightly wrapped in plastic, for up to 1 month. Thaw on a counter or in a microwave.


    • *Some people have reported their cauliflower breadsticks sticking to parchment paper, so if in doubt - spray with cooking spray. Mine didn't.


    Serving: 1breadstick | Calories: 39kcal | Carbohydrates: 3g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 24mg | Sodium: 51mg | Potassium: 157mg | Fiber: 1g | Sugar: 1g | Vitamin A: 77IU | Vitamin C: 23mg | Calcium: 50mg | Iron: 1mg
    Join today and start saving your favorite recipes

    Recipes and images are a copyright of It is against the law to republish recipes anywhere including social media, print and all world wide web. Nutritional info is provided for informational purposes only and to the best knowledge.

    Did you try this recipe?

    Follow @ifoodreal on Instagram, snap a photo, and tag it #ifoodreal. Show me what you are making!

    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions.

    This page may contain affiliate links. Please see our disclosure policy. is a participant of Amazon Services LLC Associates Program. If you make a purchase, we will receive a small commission at no extra cost to you. It helps keep iFOODreal recipes free. Thanks for your support!